Sunny Sweet Potato Soup

Sunny Sweet potato soup is the perfect hearty soup for a chilly fall day.  This creamy vegetable-based WFPB soup is dairy-free, nut-free, soy-free and gluten-free. Serve alone or add quinoa, chickpeas and roasted broccoli for a complete meal.  

In my house, we joke that this is the never-ending pot of soup. We have served it for holidays and parties and while everyone seems to have a bowl, there is always enough to go around!

Tip: this soup freezes well!  Make a batch ahead of time, divide up into 2-cup canning jars, freeze and then pull out for single-serve meals. (Want more soup  ideas?  Try Curried Butternut Squash Bisque)

Sunny Sweet Potato Soup

Yield: 6 servings

Allergy friendly for: dairy-free, gluten-free, soy-free, nut-free

Ingredients

• 1 large onion, diced (2 cups)
• 2 medium carrots, diced (1 cup)
• 1/8 – 1/4 tsp cayenne pepper
• 1 dash ground black pepper
• 1/8 tsp dried garlic powder (or tsp fresh)
• 1/4 – 1/2 tsp ginger powder
• 1 large sweet potato, peeled and cubed (2 cups)
• 3 cups vegetable stock (low or no sodium)
• 3 cups water
• 1 can diced tomatoes (14.5 oz), salt-free
• 2/3 cup sunflower butter (add at end)
• 2 tsp date syrup (add at end)

Method (Pressure Cooker)

• Turn pressure cooker on sauté and allow to heat up
• Add onion and carrots and cook until vegetables soften (about 5 minutes), stirring and adding a small amount of water to prevent sticking
• Stir in cayenne, black pepper, garlic and ginger and cook for 1 minute more
• Add sweet potatoes, water, vegetable stock and tomatoes, stirring to combine.
• Cook on high pressure for 20 minutes (on Instant Pot choose soup/stew), natural release
• Stir in date syrup and sunflower butter
• Puree in pot using an immersion blender
• Serve as-is or add quinoa, chickpeas and roasted broccoli

Method (Slow Cooker)

• Set slow cooker to high heat.  Add onions and carrots, stirring until vegetables soften (about 5 minutes), stirring and adding a small amount of water to prevent sticking
• Stir in cayenne, black pepper, garlic and ginger and cook for 1 minute more
• Transfer to slow cooker and add sweet potatoes, water, vegetable stock and tomatoes, stirring to combine
• Cook on high for 3-5 hours, until sweet potatoes are very soft
• Stir in date syrup and sunflower butter
• Puree in pot using an immersion blender
• Serve as-is or add quinoa, chickpeas and roasted broccoli

*adapted from Ellie Krieger’s Nutty Sweet Potato Soup, www.foodnetwork.com

Kristina is a registered nurse and National Board Certified Health Coach. She is trained in behavior modification and partners with clients to take control of their health, feel their best, and reduce their risk of chronic disease, through lifestyle behavior change coaching.

Kristina is passionate about empowering people to live full, healthy lives, believes everyone has the capacity for positive change and loves helping clients find that capacity within themselves. Using a gentle and collaborative whole-person approach, she helps clients shift beyond what they think is possible, bridging the gap from where they are to where they want to be.